3 tips for better sleep.

Good quality sleep is important to feel well and be able to function properly during the day. I hear so many people say they can't remember things, they loose their temper and even thought they don't like something, can't really be bothered to do anything to change it. These can be a sign of sleep deprivation. When you are well rested, you can think more clearly, plan you day, get things done more quickly and will feel less stressed.

Here are 3 tips to help you get better sleep:
1) Plan your food and drink intake so you are not having coffee, tea, chocolate, coke and other pick me up drinks after 2pm and eat 4h before going to bed.
2) Have a bed time routine, this will train your brain that you are going to be going to bed. Here are some ideas of what your evening could be like: Write down any unfinished business you need to attend to the next day so you can let your brain rest rather than churn over it in bed. Switch off phones, computers and tablets at least 1hr before bed time. Avoid exciting movies just before bed, watch them early and then read for example. Get changed, brush your teeth and keep lights to a minimum (ideal if you have dimmer switches or bed side light.  Do some stretching, relaxing or breathing. (not cardio exercises)

3) If your mind can't switch off you can practice 'square breathing' - breath in for a count of 4 pause for 4 out for 4 and pause for 4 so as you breath you can say in your head in 2,3,4, pause 2,3,4, out 2,3,4, pause 2,3,4, The slower you can count and keep the breathing in that rhythm the better.

This is one of the techniques I teach on my relaxation workshop (see below) and it is available on my relaxation CD designed specifically to help induce sleep.

Here is some more information that might help you:
Read more: March of the Sleep Deprived
Read more on making decisions and habits 

If you would like more help then sign up to my newsletter. You will know when the next relaxation workshop is and my next talk on Body~Mind Coaching  for stress relief using EMDR.  You can watch this video of how EMDR works.
 For one to one sessions contact me.

What are your sleeping tips?  I would love to know. You can share them anonymously in the comment box.  Look forward to hearing from you.

Fear of public speaking: 5 questions to help you manage your fear of public speaking

Here are some tips to help you with fear of public speaking.

1) If you were just talking to 1 person what would you say?
The issue is not actually self-conscious but other conscious. When you can be free of what others think of you, then you can be yourself and truly shine. Realise that all the people in the room are likely to know less about you topic than you do (unless of course you are in an exam)

2) What is the opportunity?
Is it really public speaking you are afraid of - or is it the consequence of something imaginary happening? Ask yourself: What is the worst thing that can happen? When you have the answer ask yourself what would happen next,… then what happens, then what… then… the worst thing that happens is often not as bad as we make out or it can be a re-routed opportunity. Whatever does happen you can learn something from it and you can always do better next time.

3) What is the real issue, the 1st trigger?
Mostly, we are not being self conscious enough the rest of the time (when not faced with an audience) to be aware of what is happening to the body and knowing what the initial first symptom is and what exactly triggered it. If we can spend time figuring that out then it becomes much easier to know how to manage it. Read more on this on my stormy weather blog (30-10-12)

You will probably find that it is something that happened in childhood probably at school when you first had to speak up in front of a classroom full of your peers (as you thought-ready to pick on you) and though this probably isn’t relevant any more it can still be the thing that is holding you back now.

4) What is the consequence if you don’t do the presentation?
Rather than focus on what might happen- what might go wrong when you speak in public, figure out what are the consequences of you not doing it. You may realise that doing it (possibly imperfectly) is better than not and this can then motivate you.

5) What is it you want to say?
As Peter Roper puts it: “know what you want to end with, then know where you are starting and massage the middle”. Don’t spend time focusing on all the detail, (unless you are giving a technical lecture) think about what impression you are wanting to put across, what is it you want your audience to get.

Now you have considered all of this do you feel any differently about public speaking? Your comments would much appreciated below.

If you still want more help then contact me and we can discuss how you could move forward and how Body~Mind Coaching can help you overcome fear of public speaking quickly, easily and for good!